August 08, 2020 2 min read

With our lives becoming more and more restricted to the confides of our own home, we at SportsPower want to ensure that you are making the most of your lunch break by introducing a ‘Half an Hour Home Hit Out’ to help you keep fit during isolation. All you need… a skipping rope.

Before you take part in our beginners work out, please ensure that you complete a warm up, to ensure that all hamstrings stay in -tact. So, let’s get started.

First, we will begin with a Tabata training skipping workout. Start by standard jump skipping 20 seconds, 10 seconds rest. Repeat this exercise 10 times, totaling to 5 minutes. This should be a nice simple start, allowing you to build a nice tempo and focus your mind on clearing the skipping rope.

Next up will be a similar style workout, sticking with the Tabata method, however incorporating a different skipping technique. Starting with your right foot, hop over the skipping rope for 30 seconds. Upon the conclusion of your 30 seconds, rest for 15 seconds. After the 15 seconds is up, compete the same task, but on your left foot this time. This should build up your balance and focus, at the same time building both strength and stability in your ankles and knee. Complete this 3 times, totaling to 5 minutes.

Next, we are going to do a skipping pyramid. As opposed to the short sharp Tabata workout we will slowly build up our workload, before hitting our max and working back down. You may do this through standard jumping, single leg, or a combination of both. Start skipping for 10 seconds. Once 10 seconds has elapsed rest for 10 seconds. After your rest, build up to skipping continuously for 20 seconds, then break for 20 seconds. Continue this pattern for 30 seconds, 40 seconds, 50 seconds before peaking at 60 seconds. After your 60 seconds, work downwards. 50,40,30,20,10, ensuring that you keep taking the same rest breaks. This will take 12 minutes.

Finally, finish by completing 5 x 100 reps of skips. I suggest you do 100 each of the following.

  • 100 standard skips (easy peasy)
  • 100 single leg skips (right leg)
  • 100 single leg skips (left leg)
  • 100 high knee skips (for this exercise, alternate between skipping on your left and right foot, raising the opposing knee to your chest between skips)
  • 100 running skips (alternate between jumping with your left and right foot, it should give the look as though you’re running)

Make sure that you warm down appropriately, stretching out any sore areas. Hopefully no ice will be required!

Well done! You absolutely smashed a short sharp skipping workout. Now go jump onto and find gear to reward yourself. Catch you next time.  

Brad Edwards
Brad Edwards

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